3 Amigos did some extra credit on the playground at Ecoff Elementary. The usual pull ups, dips, jerkins, and I think I saw Posh doing some calf raises?
Many important topics of conversation. Left me wondering… What’s the difference between a Dude Wipe, and a baby wipe?
2 Premature Accelerators took to the trails and streets in and around Rockwood Park for a nice easy 7 miler this morning. Final mile was a good push to finish strong. Great conversation with Broberry as usual. We both headed home to pick up our 2.0s for Bo and Rubble’s Co Q of RocknRoll
Two Bermuda Boys did a Twin Team Lounge inspired workout this morning. With YHC in peak marathon training, the pair decided a mild workout would be a good way to start our morning.
No warmarama necessary, just a mosey lap around the parking lot.
Various exercises followed by a mosey to the dumpsters and back that included, but wasn’t limited to
Merkins
Side lunges
Plank jacks
Oblique Pickle Pounders with Mountain Climbers
Over to the Carousel for various exercises
Johnny Cash Carousel
Pool Boy came up with a more traditional Bermuda Boys exercise handwalking the Carousel around for a lap with feet elevated on the handles
Back to the parking lot for some more merkins, Cindy Presses, and Goblet Squats
YHC was glad to have a mild workout, this morning, and even more grateful for Pool Boy’s company. We’re definitely looking forward to some warmer mornings in the Triangle.
Prayer Requests
YHC’S mom has been waiting to get back surgery scheduled for well over a year, and she finally got scheduled at the end of May. It’s pretty far off but I’m feeling pretty nervous about it. Hoping for a successful surgery and recovery.
YHC rolled in right at 5am for our weekly Extra Credit Pull Ups and Dips Session. Pool Boy was ready and waiting. We made our way to the jungle gym.
Did the usual stretching, Hollow Rocks, then 8-10 minutes of Pull-ups, and 8-10 minutes of Dips
2 Runnas, hit the track at Swift Creek Middle School for the latest, or should I say earliest edition of The Graveyard Shift. As if 430 wasnt early enough, we had 8 miles of speed work to get in, and we had to get out even earlier at 410.
Today’s format was as follows
1 mile warmup about 9-930 pace
Alternating miles at about 830 and 730 pace (Boberry was hitting 7s!)
1 mile cooldown
Always great to catch up with Boberry for a run. And grateful to have someone willing to get up so early to hit those miles on the training plan.
2 Bad dudes hit the jungle gym at Ecoff Elementary. Pool Boy and Big Rig keeping the pull up and dip session going.
This session was pretty simple. A few minutes of stretching, followed by about 10 minutes of EMOM Pullups, then 10 minutes of EMOM Dips.
After missing the last few weeks, it was great to be back out in the gloom with Pool Boy on a Tuesday.
A trio of SOJ HIM, descended upon Goyne Park for the latest edition of The Bermuda Triangle. It’s been a few weeks since our last beatdown, with illness and weather keeping us from our regular Tuesday workout, but we’re still here and here to stay.
Broadway led us with a mosey to the lower parking lot then a standard warmarama which included the following exercises in cadence
SSH
Ukrainian Soldiers
Don Quyotes
Butterfly WW2s
Merkins
Next, Pool Boy had us mosey Taco Truck Hill for our first COP
Bernie up the hill and Crawl Bear down
Repeat 10x
We then moseyed to the picnic pavilion for the next COP
20 Bulgarian Split Squats each leg
10 Decline Merkins
Pool Boy then handed off the Q to YHC
Mosey to the flag where there conveniently were 3 coupons.
20 Double Clutch Goblet Squats
Run lap around parking lot
2 rounds
20 Curls
Run lap around parking lot
3 rounds
Mosey to the Carousel for the Johnny Cash Carousel
1 PAX performs 20 reps Ab exercises in the Carousel while another planks on the handle with the other PAX holding their legs
Changing directions when Ab exercises get to 10
3 rounds
Mosey back to the flag for various ab exercises until time
Names, Numbers, Announcements, and Prayers (COT)
Good luck to State Farm, he has an interview with his local news station in PA to promote the launch of his new AO and region in Holidaysburg PA.
Way to go Brother!!
2 Mountain Goats headed for the neighborhood of Sunset Hills before sunrise, from the friendly confines of Rockwood Park. With YHC’s Blue Ridge Marathon, and Boberry’s River Rock Half fast approaching the miles are adding up, and so are the elevation changes. We ventured onto every side street to get every hill we could, and did the same in the Providence Creek neighborhood.
YHC read somewhere that Oprah ran a marathon in 4:29 which made YHC double check his time from Shamrock last year. 4:28. Get some, Oprah!
YHC got an early start just after 440 this morning, but was hoping to get started before 430. Getting into some long runs for the marathon training plan, with 16 scheduled. And hit every hill I could out there. Came back at the 8 mile mark to find Orange Crush, who was hoping to get a ruck in, but he opted to go get breakfast. We were surprised no one else came out on the warmest morning we could remember in months. YHC headed back for the hills.
It was a balmy morning at the jungle gym at Ecoff Elementary. YHC didnt want to miss the first morning in awhile where the dip, and pull up bars werentt frosty. So, Tiger King and Big Rig made the best of it. Here’s what went down.
Good mix of the following
Hollow Rocks
Dips
Jerkins
Band assisted Pull ups
Non Band assisted Pull Ups
Key point today was to make those last 3 reps count! As instructed by Arnold and Tony Horton.
Great to get out for the Early morning Pull up Session again!